Luke Dimasi says now is the time to focus on technique. Picture: Iain Gillespie

HBF RUN FOR A REASON

HBF Run for a Reason: Training Week 2

We move into technique and efficiency this week with Conan Fitness trainer Luke Dimasi

April 23, 2013

Welcome back to training. How did you go in week one? If you’re a beginner at training — keep at it. If you’re already used to some regularity in training this week you’ll have the opportunity to practise a few drills to improve your running efficiency.

One of the main adaptations that will improve your running performance (aside from sheer improvements in fitness capacity) is your energy demands while running. If you are unaccustomed to running (or have relatively poor technique) then chances are you are expending much more energy than the avid runner next to you.

With the wrong technique, you’re wasting effort.So this week we focus on some technique and efficiency drills. You’ll notice we also have a time trial to get an idea of your current performance ability and measure changes later on in week five.

Today 35-40 mins short run drills

Pick an area for running laps (maybe a 400m track or park with light poles/trees as markers). Each drill should be between 200m and 400m in length. The purpose of this training session is to focus each drill, focusing on your technique. Do these seven drills, resting 30 seconds to a minute in-between. runs. There are seven bouts, each with a technique focus in mind. Rest approx 30-60 seconds between each.

Drill # 1. Run effortlessly, don’t worry about pace at all to start, just run ‘light’, small easy steps.

Drill # 3. Run with a focus on your foot strike landing under your body. Try not to ‘stretch’ out your lead leg to strike in front of your centre of mass (this not only acts as a break for each step but places more impact stress on the leg structures).

Drill # 4. Run effortlessly again, this time with head straight and chest tall, looking at the horizon.

Drill # 5. Run with the aim of putting Drill # 1 and Drill # 2 together. That is, run effortlessly with a focus on body posture.

Drill # 6. Run with the aim of putting Drill # 3 and Drill # 4 together. That is, run effortlessly concentrating on foot strike and head position.

Drill # 7. Put it all together. That is, run the last drill keeping pace, body posture and foot strike in mind. This is a lot to think about, but hopefully it’ll become easier the more you practise. You won’t get it overnight but you’ll have more opportunities over the next few weeks.

Repeat all seven steps several times aiming to pick up the pace ever so slightly.

Finish with an easy five-minute jog.

Wednesday 30 mins easy recovery jog/walk

Beginners aim to jog slowly for as much of the 30 minutes as you can and walk whenever you need to catch your breath. Intermediates and Advanced runners can run/jog the whole time again treating it as a recovery jog.

Thursday Rest

Friday Time trial

Beginners: 2.4km time trial. Intermediate + Advanced: 5km time trial Aim to run the distance in your best time possible. Record your time for reference at the end of week 5.Finish with an easy recovery jog/walk for 15 mins after the time trial.

Saturday Rest

Sunday 35-40 mins short run drills

Repeat Tuesday’s technique drills with extra emphasis on breathing deeply and smoothly as opposed to short shallow breaths.

This time finish the session with an easy 15-minute jog.

Monday Variety Session Aim for 45 minutes of a non-running-based activity such as swimming, cycling, weights circuits or a group fitness class at your local sports centre such as Les Mills or Boxing.

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